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Add a photoПорций: 6
Ингредиенты
- 5 x Red or possibly yellow bell peppers,
- Â Â Diced
- 2 x Fennel bulbs, cored and
- Â Â Diced (reserve chopped tops For garnish)
- 1Â 1/3 c. Diced canned tomatoes,
- Â Â Liquid removed
- 1 c. Minced fresh basil of 1
- 1/2 Tbsp. Dry basil
- 1 x Cooking spray
- 3 c. Cooked garbanzo beans (1 1/2
- 15 ounce cans), rinsed
- Â Â And liquid removed
- 1/8 tsp Crushed red pepper
- 3 Tbsp. Lemon juice or possibly balsamic
- Â Â Vinegar
- 1 tsp Fennel seeds
- 1Â 1/2 lb Rotelli or possibly radiatore, cooked
- Â Â (I assume this is pasta)
- 1/2 c. Grated fatfree parmesan,
- Â Â Sonoma Hard jack cheese or possibly
- Â Â Soy parmesan
- 1 x Salt and Pepper to taste
Инструкции
- Preheat broiler. Mix peppers, fennel bulb and some of the tops, tomatoes and basil in a bowl; spread vegetables proportionately over large baking pan.
- Generously spray, broil till vegetables soften adn blacken slightly, sirring occaisinally, about 15 min.
- Combine beans, crused red pepper and lemon juice or possibly bvinegar in a large serving bowl. In a small pan, toast the fennel seeds till they darken a few shades; add in to the bean mix.
- Add in boiled vegetalbles, warm pasta and cheese to bean mix; toss well.
- Salt and pepper to taste. Spinkle with reserved chopped fennel leaves.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 434g | |
| Recipe makes 6 servings | |
| Calories 619 | |
| Calories from Fat 30 | 5% |
| Total Fat 3.6g | 5% |
| Saturated Fat 0.5g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 475mg | 20% |
| Potassium 981mg | 28% |
| Total Carbs 123.81g | 33% |
| Dietary Fiber 13.1g | 44% |
| Sugars 7.91g | 5% |
| Protein 22.73g | 36% |
